Everyday life can be stressful-when we feel unable to cope with constant pressure our body reacts by secreting stress hormones such as cortisol and adrenaline. We know that stress can make some chronic skin conditions worse by changing the top layer (stratum corneum) of your skin so it is more prone to damage and less able to repair itself.

Anxiety can be broadly divided into 2 types- Generalised Anxiety or Acute Anxiety (Panic). Generalised anxiety can be described as feeling a persistent feeling of worry, fear, panic or general unease. Acute anxiety can result be described as having short term bouts of anxiety or panic that is often brought on in certain situations, such as being in a crowded place or amongst unfamiliar people. If you suffer from a troublesome skin condition, then this may make it more likely that this anxiety is triggered. But there is good news- with help, the anxiety itself can be managed and dealt with regardless of what your skin problem is or how severe it is.

Depression is a long-term illness whereby we feel a frequent low mood, worthlessness, a lack of interest or pleasure in doing things and sometimes thoughts of self-harm or suicide. Like anxiety, depression can be managed and dealt with regardless of what your skin problem is or how severe it is.

The most effective help is usually Counselling and Cognitive Behavioural Therapy (CBT). This is best done by a qualified therapist, and it involves looking the cycle of your thoughts, emotions and behaviours and how you can ‘re-programme’ your thoughts so you can better manage negative emotions such as anxiety and depression.

About 20% of people with skin-related mental health issues are prescribed an ‘antidepressant’ medication to help. Even though it is called an anti-depressant medication- it can also be used for anxiety and other types of mental health conditions.

A combination of Counselling and Medication can sometimes provide better results than either one alone.

• Talk to your friends, family or a healthcare professional. It’s true what they say- a problem shared is a problem halved. If you ‘bottle things up’ and keep your feelings to yourself or ruminate (keep going over the same worries in your head) this will often make you stress, anxiety or low mood worse. If you feel you have no one to talk to, the friendly Samaritans Service has a free -to-call service 24 hours a day, 365 days a year, if you want to talk to someone in confidence- Call them on 116 123. If you feel your mental health is not getting better, then speak to your GP or another healthcare professional as soon as possible. We all suffer with mental health issues from time to time, so it is nothing to be ashamed of. Some people suffer more than others. Trust us when we say- the sooner you ask for help, the better.
• Physical exercise– this has been proven to help lower the levels of stress hormones in your body- thus helping to reduce anxiety and negative emotions. We would recommend doing at least 30minutes of exercise at least 5 times per week- this can include things such as dog-walking, walking, running, swimming, weight training and sports.
• Get out in Nature– it has been proven that spending time in nature each day can lower your levels of cortisol stress hormone and promote a good mood. A walk in your local park or a nearby field can do the trick.
• Prioritise Sleep– Having a good nights sleep can be crucial in maintaining your body’s natural rhythms and the secretion of hormones. When we have enough good quality sleep, our brain can regenerate and process negative emotions so you can think more clearly the next day. Avoid using blue-light emitting devices such as mobile phones, computers and TV 2 hours before bed as these this can stimulate the secretion of stress-hormones and prevent the secretion of melatonin (a natural chemical released by your brain that gives you a good night’s sleep). For some free advice on how to sleep better see ‘’The Sleep Foundation website: https://www.sleepfoundation.org/sleep-hygiene

• Avoid Alcohol and other stimulants- whilst alcohol might make you feel good in the short term it can leave you feeling more depressed and anxious in the long-term as it acts as a depressant and can cause anxiety to worsen.

• Meditation and Mindfulness– taking some ‘time out’ during the day to sit and recognise how you are feeling can help you process your negative emotions like anxiety and depression. Consider trying a daily meditation practice of 5-10minutes each morning or evening. Meditation can help lower levels of stress hormones in your body and teach you to have more awareness of your emotions- so you can stop them early before they get a hold of you and spiral. Free meditation practices can be found through a simple ‘Google search’. There are many apps such as Headspace and Calm which also provide meditation exercise- some are free to try. Spotify also has some useful playlists with short meditation exercises- search for ‘Guided Meditations’. Meditation doesn’t necessarily have to be an official activity or practice- a simple walk-in nature, listening to some relaxing music, playing with the dog- these can all be forms of meditation that work for you. Do whatever helps you relax your body and focus your mind slightly. And remember, meditation for the mind is like going to the gym to tone your muscles- it takes time to work and the more you practice it, the better the results.

Your first port of call would be your NHS GP who can help most people by referring you for talking therapies such as CBT and prescribing common antidepressant medications if needed. If your treatment is not helping, then the GP may refer you to a more specialist mental health team who can help.

https://www.mind.org.uk/- They provide free advice and support to empower anyone experiencing a mental health problem.

https://www.kooth.com/- A free online mental wellbeing community.

https://www.headspace.com/ – An app to help manage anxiety, stress, low mood and sleep issues- Free to try

If you need urgent access to local NHS mental health services in England, then you can search local services online via:

https://www.nhs.uk/service-search/mental-health/find-an-urgent-mental-health-helpline

If you need urgent access to local NHS mental health services in Wales, then you can find more information at:

https://abuhb.nhs.wales/urgent-out-of-hours/mental-health-crisis/

If you’re having a mental health crisis, you can also contact your G.P, NHS 111 (Out-of-hours) or attend your local Accident and Emergency Department. Please see our Urgent Care Services Page for more information.